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Wednesday, November 7, 2018

  Wed 11/7/18
Mobility: Shoulders
Strength/Skill: 3 sets for quality-

6 Bar Kip Swings + Hip Drive, focusing on
creating tension, a strong midline, and
perfect lines of action (Advanced: Ring Kip
Swings)

10 1-arm DB Bench Press with opposite arm
stabilizing in extended position (10 each arm,
do all 10 on one side before switching)

10 Plate/DB Iron Crosses

5 Heavy KB Russian Sit-ups/side
Met-Con: For Time:

400m Run
10 Russian KB Swings (S+:70/53) (S: 53/35)
(F: 35/20)
300m Run
20 Russian KB Swings
200m Run
30 Russian KB Swings
100m Run
40 Russian KB Swings

*use dbl kbs if we run out of 70s
Additional
Optional
Accessory
Work:
Cable Flies: 2x10
SB T's w/ rotation at end range (lying face
down on a SB perform a "T" with thumbs
down. At the top, rotate shoulders so
thumbs turn up, then rotate back down and
lower arms): 2x10
Tricep Kickbacks: 2x10 each
*Deload: use moderate weight
Express For Time:

400m Run
10 Russian KB Swings
300m Run
20 Russian KB Swings
200m Run
30 Russian KB Swings
100m Run
40 Russian KB Swings

Barbell A. Power Snatch + Hang Snatch (below knee)

2x2 @ 65%
2x2 @ 70%
2x2 @ 75%

B. Power Clean + Front Squat + Split Jerk

2(1+2+3) @ 60%
2(1+2+3) @ 65%
2(1+2+3) @ 70%

C. Touch and go clean pulls

5x5 @ 85%+

.